Spondylolisthesis is a condition in which a vertebra in your lower back slides onto the vertebra below it, usually between the fourth and fifth lumbar vertebrae for adults. Symptoms include localized tenderness, lower-back pain and muscle tightness in the hamstrings and/or lower back. Performing exercises for your abdominal and lower-back muscles can help treat spondylolisthesis because they help stabilize your spine, limiting movement of the vertebrae. Visit your physician to discuss which exercises are most appropriate for your circumstances.
Cat-Camel
The cat-camel exercise consists of two phases: the "cat" phase which stretches your abdomen and strengthens your lower back, and the "camel" phase which stretches your lower back and strengthens your abdomen. Start on your hands and knees, with your hands under your shoulders and knees under your hips. Perform the cat phase by pressing your belly toward the floor, curving your back downward. Hold this position for 10 to 15 seconds, then perform the camel phase by arching your back upward, forming a hump. Hold the camel position for 10 to 15 seconds as well.
Inchworms
The abdominal muscles contract continually while you perform inchworms to stabilize your spine as you walk your hands and feet forward. Stand with your feet about hip-width apart, then bend forward at the waist and touch your hands to the floor in front of your feet. Walk your hands forward until you are in a push-up position, with your legs and torso aligned, then walk your feet forward, moving back to the starting position. Repeat until you have moved 10 to 15 yards.
Lying Marches
Spine-Health.com recommends performing lying marches if you suffer from sciatica -- pain that radiates down the back of your leg -- due to spondylolisthesis. Lie on your back with your knees flexed and feet flat on the floor, about hip-width apart. Extend your arms above your shoulders, perpendicular to the floor. Draw your left knee toward your chest and simultaneously move your right arm backward and downward toward the floor. Pause when your thigh is vertical and your arm is horizontal, then return to the starting position and repeat with your right leg and left arm. Continue alternating sides for 30 seconds. Perform two to three sets.
Superman
The superman exercise targets the erector spinae muscle group and deep spinal muscles of the lower back, which facilitate torso extension and hyperextension ranges of motion and provide support for the spine while you sit or stand upright. Lie face down on a padded surface with your arms extended in front of your head. Lift your arms and feet about 6 inches off the floor at the same time, squeezing your lower back. Either hold this position for 15 to 30 seconds or pulse your arms and feet up and down repeatedly.
